Easter Weekend

Happy Hump Day Followers!!

Today marks my 14th week into my program!
I am so proud that I have been able to stick with this and stay on track for 14 weeks!!!

Talking about staying on track, I may have fallen off a bit over the Easter Weekend.

I knew it was going to happen, so I made sure to eat smaller meals during the days so that my bigger meals at night wouldn’t be adding up to too many calories.
I also upped my cardio over the weekend to make sure I was burning off everything I was eating.

Tricks you definitely know if you train with BodyTech Fitness! Hahhah
I was talking to another Team Member the other day and she was laughing about how we all have our little tricks for beating the scale and the weigh in!

Fortunately when you eat clean for so long and add in foods that aren’t clean, like say… 6 sugar cookies (oops!) it is mostly water weight that will come off once you get back on track!

Over the weekend and course of 4 Easter and Passover dinners (OUCH!) I did watch my weight go up.
Now that I’m back on track and getting the extra water and glucose out of my body it is coming back down nicely!

Thank God Kevin from BodyTech Fitness showed me this interesting fact!
He says you can’t expect to be 100% all the time, but as long as you get back on track on won’t do any permanent (fatty) damage!
PERFECT!!!

I had a great weekend filled with delicious foods, family and some tasty wine but I am ready to get back to clean eating.
I feel so much better when I am putting the proper foods into my body!

See you in a few weeks with some more photos!!!

www.bodytechfitness.ca

3 Tips to Get Your Best Body Ever

1. Eat Clean. Cut out deep fried foods, bad carbs and sugar.

2. Cardio. Get yourself moving and your heart rate up.

3. Get Yourself a Trainer. To keep you motivated and help you maximize your potential.

Follow these 3 tips and you’ll see an amazing transformation in your body!

Here’s what my body did in 80 days!

Thank You, Thank You, Thank You to Kevin, Tyler, Nicole and Linda! I could not have done it without you!!!!!
I cannot wait to see what you have in store for me over the next few months!!

<3 Team BodyTech <3

GOAL!!!!!!!!!!!!

Yahooo!!!
Last week I finally hit my goal of 18-20% body fat!!!!
On Friday (11 weeks and 2 days with BodyTech Fitness) I got on the fancy scale and weighed in at 123 lbs at 19.6% body fat!

HELLO MAINTENANCE!

So there you have it! With a proper exercise regime and diet plan you can most definitely lose weight and feel amazing!
And if you’re someone like me, who can’t stick to something then find a fabulous trainer so that you have someone to be accountable to!

I could not have done this on my own! I’ve tried before and I’ve failed. The difference was that I knew I had someone waiting to weigh me in twice a week before my workouts. Getting on that scale and watching my weight each week was a great way to stay motivated and to stay on track!

With all my success I am even considering joining Team BodyTech at the October Fitness Star Fitness Competition.
Team BodyTech brought home 10 trophies between 6 competitors! Check it out here: Team BodyTech

As for right now, I am slowly adding foods back into my diet so that I can get on a great maintenance program and start building more muscle and getting leaner!

Here are my numbers from March 23rd 2012! Exactly 11 weeks and 2 days since my start date. (We weren’t able to weight me in at the 10 week mark or the 11 week mark due to some busy schedules!)

	January 3rd	February 7th	March 23rd
Weight According to the Fancy Scale	135.6 lbs	128 lbs	123.6 lbs
Weight According to the Regular Scale	138 lbs	129 lbs	124 lbs
Body Mass Index	22.6	21.3	20.6
Body Fat %	28.80%	24%	19.60%
Body Fat Mass	39 lbs	30.6 lbs	24.2 lbs
Fat Free Mass	96.6 lbs	97.4 lbs	99.4 lbs
Body Water	52.80%	56.20%	59.50%
Body Water Mass	71.6 lbs	72 lbs	73.6 lbs
Muscle Mass	91.8 lbs	92.4 lbs	94.4 lbs
Bone Mass	4.8 lbs	5 lbs	5.0 lbs
Metobolic Age	24	15	12

Since I’ve started with BodyTech Fitness I have lost 15 lbs of Fat and have gained 3 lbs of muscle!!!

Now check out my newest photos!!!!

This transformation took 80 days!!!

Start now!

You’ll be bikini ready by June!!!!

If you’re interested in talking to Kevin about BodyTech Fitness you can call him at 905 330 4444 – There are tons of packages and programs available based on your time, money and drive!

10 WEEKS!

What a great start to the year!
I’ve spent the last 10 weeks getting my butt in gear with BodyTech Fitness.
I have finally taken control of my body and my eating and the results are amazing!

Today, was exactly 10 weeks from my first training session!
And guess what!?
I weighed in at 124 lbs!!!
That would be a total weight loss of 14 lbs!

That’s crazy!
I didn’t even know I had 14 lbs on my tiny little frame.
As I said in my last post, looking back at those photos from that first day make me kinda disgusted with myself. I had the weight but I just didn’t see it.
I guess my confidence is pretty high. hahahah.

Anyway… I’ve gotten everything on track and I am hoping to be sliding into maintenance soon!
I am heading to Florida in a week and a half and I CANNOT wait to go bathing suit shopping.
Actually any kind of shopping.
All my clothes are wayyyyy too big!
And I’m not trying to complain, I mean who doesn’t like buying a whole new wardrobe especially when you are almost 15 lbs lighter, but seriously.. right now I have NOTHING to wear! It’s awesome and frustrating at the same time.

Anyway, here are my photos from today, 10 weeks into my BodyTech transformation program after losing 14 lbs!
(sorry guys.. Tyler is a great trainer but NOT the best photographer LOL)

The shorts from this picture are the same pictures from my first day which you can find here: http://nikkibettinelli.wordpress.com/2012/01/03/time-to-transform/

Thanks for following along and supporting me these last 10 weeks!

xo N

SOOO TINY!

Guys! I AM SOOOOO SORRY that I haven’t posted in so long!!!
I’ve been so busy that this got put on the back burner!!!
I am going way harder with my cardio! Up to 1.5 – 2 hours a day!
I either use the elliptical, tredmill, go for long walks on the golf course with the dogs or play squash!

And damn am I feeling small!!!!
I was hoping to go into maintenance a week ago, but Kevin at BodyTech Fitness would like to see me drop a few more lbs because when I reintroduce carbs I will gain 3-4 lbs.

While my cardio has been pretty much perfect, I have been struggling with my diet a little.
It’s really hard to stay on track when your food is so bland and boring.
But I am working hard to stay on track and meet my goal!
Unfortunately I am extremely sick with tonsillitis right now and I can barely eat anything!
I am supposed to take my antibiotics with OJ or Milk, BOTH which aren’t on my diet, so my weight will definitely be up this week.
I’ve also had a lot of chicken broth and the sodium is definitely taking its toll on my body.

I feel really really small though!
It’s crazy!
I was looking at my January pictures the other day and I cannot believe how gross I was!
My stomach was SO big. And the picture from behind makes me a little angry with my friends that no one told me.
My arms looked so big and fatty.
THANK GOD I GOT MYSELF ON TRACK!
I will NEVER EVER go back to looking like that again!!!!
I really can’t believe no one told me I looked that bad!!!
I am actually disgusted with how I looked!

Anyway these are the photos I took last Wednesday!
Enjoy!

Recipe – Iced Coffee

Lately I’ve been trying to figure out how I can rev up my metabolism the most natural way.
So I’ve turned to coffee! (See below for the effects of coffee on the body)
However, to keep my calories low and because of my diet, I cannot add milk, cream or sugar. WOMP WOMP.
So the past few weeks I’ve been making iced coffee mixed with stevia with the hopes that it would be better than boring black coffee.
It’s not.

It’s just as gross.
BUT the other day I had a brilliant idea to mix my Rocky Road protein powder in with the iced coffee.

Let me just say I am a genius!
I basically figured out how to make a delicious tasting Iced Cappuccino tasting beverage without the extra sugar, milk and calories!
YAHOO!

So here is the recipe! Not only will you boost your metabolism but you’ll also get your required amount of protein for 1 meal!

Recipe – Iced Coffee

1 cup coffee
1 – 2 cups ice (depending how much you are making)
1 scoop Rocky Road or Chocolate protein

Blend until desired consistency

Yum! Yum! Yum!

Caffeine is a stimulant that increases heart rate and mental acuity. While the blood pumps faster, the metabolic rate increases. The central nervous system is primarily affected by caffeine consumption and causes the body to burn more calories. For many people, caffeine consumption interrupts sleep, causes nervousness and stomach problems. The acid from coffee can cause reflux and ulcers in the stomach if taken continuously on an empty stomach. Coffee drinking also has a thermogenic effect on the body because it takes more calories to burn and metabolize the ingredients than are inherent in the substance. Coffee in itself has no calories and therefore is a highly thermogenic product. (www.ehow.com)

Protein is used for the production of muscles. Proteins are also used to manufacture hormones, enzymes, cellular messengers, nucleic acids, and immune-system components. Without adequate protein, our bodies can’t put together the structures that make up every cell, tissue, and organ, nor can it generate the biochemical substances needed for cardiovascular function, muscle contraction, growth, and healing. Without an adequate amount of protein our muscles wouldn’t heal up as quickly and could therefore lead to overtraining your muscle which could lead to injury. Protein also takes longer (than other food) for the body to break down, so you feel full longer. (www.bodybuilding.com)

This Iced Coffee gives you everything you need to get your body it tip top shape!

Rocky Road and Chocolate (OR Cake Batter, Cinnamon Bun, Strawberry) protein is available at BodyTech Fitness for $45.00 for 2 lbs. I’ve never had protein that tastes so good and sweet. You really should try it!

Enjoy!

Damn You Tim Hortons!

I could write an entire blog post on how annoyed I am that Tim Hortons has increased their cup sizes.
Because that’s what we really need… Larger portion sizes!

The most important lesson I’ve learned from BodyTech Fitness is to CONTROL your portion size!

1/2 cup of good carbs

4 oz of protein

Mixed with all the other stuff that the program requires, veggies, fruit, whatever it is that your specific diet prescribes.
Right now I am on a pretty low calorie, low fat diet. BOO.
But my girl Jaimie, who just started with BodyTech Fitness last week, still has all the great stuff that I LOVED in the first week!
I MISS MY RICE CAKES!!!!!

Portion control is key to keeping your calories in check and not over eating!!
Tim Hortons uping their cup sizes is gunna push us into the problem that the States are having with portion control.

C’mon who really needs 24 oz of soda or coffee????

Anyway, I don’t have the time to rant.

All I came here to say was DAMN YOU TIM HORTONS!

I never, ever win on Roll Up The Rim.

But here is what I found under the rim this morning on my MEDIUM, which is now a LARGE sized green tea:

Yeah.. cause I really need a donut right now...

Damn You Tim Hortons!!!

My Stomach has NEVER been this flat!

Only 8 more days left of February.

EIGHT DAYS. That translates to 2 months on my BodyTech Fitness Transformation Program.
I can’t believe how fast the time has gone by!

Friday I trained with BodyTech Fitness Trainer Linda Celar.
Linda really pushed me! She uped my weights and made me go really hard on the step.
I did 15 steps (each side) in 21 seconds. MY FASTEST TIME YET!!!!!
I also did over 1 minute of plank with 25 lbs of weight. (I’ve only been doing 10 lbs)

By the way… doing plank is one of the most effective core works out you can do to blast belly fat! (Says Women’s Health Mag)

All in all I really enjoyed my workout with Linda! My muscles were all achy from the increase in lbs and I felt like I kicked butt in the gym on Friday!

Saturday, I hung out with one of my best friends who’s first words to me were;

“WOW! Your stomach has never been that flat!”

I’ve been longing to hear those words!
(I’ll be posting more photos soon!)

I cannot wait to see what this week brings! I have a workout tomorrow with Tyler and one on Saturday with Nicole.
And you can bet I will be going hard with my cardio all week to blast the fat!

I am getting SOOOO excited to go bathing suit shopping this summer!!!

xo Nikki

Want to get a sexy bikini body this summer? Check out http://www.bodytechfitness.ca – Personal Coaching Sessions: Everything you need in order to get results with only 2 personal training sessions a month!

My High Calorie Day!

Ever since I’ve started my BodyTech Fitness Transformation Program I’ve been dying to have a “high calorie day” (read: CHEAT DAY!). I’ve been waiting and waiting until I could finally snack and enjoy some foods that are cut out of my diet.

FINALLY… Kevin Fletcher, Director of Operations from BodyTech Fitness said that I could have my high calorie day, one day last weekend.
Since I was working on Friday and Saturday, I decided that SUNDAY would be the day I’ve been waiting for!

I made a list of everything I wanted to eat… So that I didn’t forget anything. I even sectioned off when I would eat what. (I am very organized!)

Late Saturday night I hit the grocery store and racked up a nice $60.00 bill in JUNK FOOD!

I was so excited I went to bed nice and early!
At 8:30 am I got up and started my day with some greek yogurt (totally healthy, but not on my diet), skittles (yum!) and gold fish crackers (I love fishies cause they’re soooo delicious… gotta gooo fishing!).

I filled myself up and decided it was time to go back to sleep!
At 11 am I woke back up and made breakfast!

I had eggs benny! My favorite breakfast EVER! — Just so you know, eggs benny is made with atleast half a cup of butter… and then another cup of milk… talk about high fat and high calories! I slattered the butter on my english muffin as well, and fried up some ham! It was deeeelicious! Prior to my program, I probably ate eggs benny at least once every 2 weeks. EEK!

I then proceeded to drink an entire carton of Orange Juice. I have really missed juice! It was soooo good!
Had some strawberries and a banana. I have been missing fruit too!
Then of course, I finished my breakfast off with more skittles and gold fish.

In the afternoon I celebrated my version of Valentines Day with my BF and we went to get a couples massage. I ate skittles the entire drive there. What’s funny about this, is that I never even ate skittles before my BF… and somehow he got me addicted to them! They were ALWAYS the last candy I chose.

After our massages, we ordered a tasty medium deep dish pepperoni pizza from pizza hut (I obviously had to go for the tastiest but most unhealthy pizza I could find!) I think I had about 3 pieces… maybe 4. I can’t remember. But I do remember that it was FANTASTIC!

Then I ate cookie dough straight from the package… I had meant to make cookies but I was too tired from the pizza that I just ate about a 1/4 of the package and then took a nap.

I woke up about 2.5 hours later extremely groggy.
My BF took me to Spoon and Fork which is a Sushi/Thai all you can eat restaurant. One of my faves!!!
We had 2 cashew chickens, a spicy salmon roll, shrimp tempura, beef teriyaki, steamed rice, peanut chicken, edamame.
I also had a lychee martini which was my first alcoholic beverage since New Years Eve.
AND THEN IT HIT ME. I WAS SO FULL I ACTUALLY WANTED TO DIE.

After a few trucker burps (if you know me, you know what I’m talking about) I was feeling a bit better.
We took the dogs for a digestion walk (my favorite thing to do after a big meal) and then I was good for some dessert.

I made some raspberry turnovers, which I don’t normally eat, but my BF lives 5 minutes away from the Mr. Christie’s factory and recently we’ve walked the dogs at the time they are apparently making blueberry turnovers. The smell has been driving me crazy, so I needed to eat some!

I ate 3. Had some BBQ crispers and called it a day somewhere around 11:30pm.

I noticed that since I stayed away from foods that are deep fried or have oil that I actually didn’t feel too bad. The shrimp tempura bothered my stomach a bit. But for the most part I was feeling okay.
I woke up the next day feeling nice and bloated.
Kevin directed me to weigh myself so that I could see how having an off day now and then (when I’m in maintenance) will affect my weight.

I had gained 3.5 lbs. WOW! (I was 129 on Friday and 132.5 yesterday morning).
Kevin assured me that once I got back on track with my diet I’d lose it in a couple days, as it was mostly water weight.

This morning I am 131 lbs. … If you didn’t know Kevin is pretty much God. He knows what’s going to happen before it happens!

So I had my cheat day, got my cravings out and I am ready to go hard this month to bring my lean muscle up and my fat down!
I was 24% body fat at my last measure, so I am hoping to hit my goal of 18-20% after this month.

Tomorrow I train with Linda, another BodyTech Fitness trainer.
This will be my first workout with her and I’m excited to see what she brings to the team!

I’ll update you later in the week!

Happy Valentines Day!

xoxo N

P.S Sorry I didn’t take any photos of all the food I ate, I was too busy eating!!! But check out Ian Karvelas’ high calorie day here, he took loads of pictures and pigged out just as much as I did!!!

The Numbers Are In… FINALLY!

Hey guys!

So sorry for the delay in posting these numbers! It’s been a busy week and I was sick yesterday. Boo!

But FINALLY here they are!

Today was officially 5 weeks into my transformation program! Which means only 7 more to go, technically.
I’m on my way to being fit!

NOW (Feb 2012)                                                      1 Month Ago (Jan 2012)

	January 3rd	February 7th
Weight According to the Fancy Scale	135.6 lbs	128 lbs
Weight According to the Regular Scale	138 lbs	129 lbs
Body Mass Index	22.6	21.3
Body Fat %	28.8%	24%
Body Fat Mass	39 lbs	30.6 lbs
Fat Free Mass	96.6 lbs	97.4 lbs
Body Water	52.8%	56.2%
Body Water Mass	71.6 lbs	72 lbs
Muscle Mass	91.8 lbs	92.4 lbs
Bone Mass	4.8 lbs	5 lbs
Metobolic Age	24	15

So there you have it!

My favorite part is that I lost 5% of my body fat!!!
Which was 9 lbs!!!

I gained 1 of the left and lost 9 of the right!!!!

This picture shows the difference between muscle and fat.
I gained 1 lb of muscle (the left) and
lost 9 lbs of fat (the right.. times 9)!

Know what else is exciting??? My Metobolic Age is 15! I lost 9 years in a month! hahah Yahoo!!!

So there you have it!!!
I’m on my way to achieving my fitness goals!!!

I cannot wait to share my next set of photos with you!

xo N

Oh and guess what! I get to have a high calorie day this weekend to eat WHATEVER I want!!!!!!!!!